Transverse abdominal ball crunch

This exercise safely trains the core, targeting the transverse and rectus abdominal muscles. The transversus abdominis (often shortened to TVA) is a deep muscle, whereas the rectus abdominis is the “six-pack” muscle nearer the surface.

the big picture

You’ll need an exercise ball with a diameter of at least 2112–26 in (55–65 cm) for this abdominal crunch—a movement that involves lifting and lowering the upper body using the muscles of the core. You will feel your abdominal muscles compress and flex beneath your hands as you perform the movement.

Beginners can start with 4 sets of 8–10 reps; discover other variations on and other targeted sets in the training programs.

PREPARATORY STAGE

Sit on top of the ball, with your feet shoulder-width apart and flat on the floor. Walk your feet out so that only the lower part of your back is in contact with the ball, then lower your upper body so that you adopt a supine position.

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stage one

Take a breath in and engage your abdominals to help stabilize your core. Start the crunching motion by using your abs to flex at the spine as you breathe out; imagine “cinching in” your waist as you crunch. Once the abs are fully flexed and you’ve exhaled, that is the end of the range of motion. Do not flex further at the hips to bring the torso upward. To add a challenge, hold at the top position for 1 second.

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SUPERIOR-ANTERIOR-LATERAL VIEW

Upper body and arms

This exercise places tension in the transverse (or transversus) abdominis alongside the rectus abdominis. You train the transverse abdominis while cinching in the core in stage 1; flexion of the torso places tension in the rectus abdominis. The use of the ball helps elevate the body off the ground and allows for more freedom within the range of motion. The internal and external oblique muscles are challenged to keep the body from rotating side to side.

stage two

While maintaining stability in your core, breathe in as you start to extend at the spine and expand your midsection under control, returning to the starting position. Reset your breathing, then repeat stages 1 and 2.

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DK Common mistakes

Not following the breathing correctly during this exercise can limit the effectiveness of the movement in challenging the core and shift tension elsewhere. To prevent injury and to get the most out of the movement, control your breathing.

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